How long can you stand on one leg?

Hopefully, for at least 30 seconds!

That’s how long you want to be able to stand on one leg according to a recent study conducted by researchers at the Mayo Clinic.

The study examined the components of balance, walking, and strength to determine which one deteriorates the fastest with age. By identifying the first component to decline, clinicians can tailor treatments to best isolate and improve it.

So, which component is the best indicator of healthy aging?

Out of all the assessments, balance emerged as the strongest predictor of healthy aging, showing the steepest decline with age. Lead researcher Kenton Kaufman explained, "Balance is important because it reflects how well the body's systems are working together."

Balance typically begins to decline around the age of 50, which increases the risk of falls. This is particularly concerning as falls are the leading cause of injury among adults over the age of 65, according to the CDC.

How do you know if you have a balance problem?

Research shows that if you cannot stand on one leg for at least 10 seconds, your fall risk increases drastically. You want to be able to do this at a minimum. However, we want to do better than that to thrive in the later years. To reach this level, it is recommended to work up to increasing your single leg standing to 30 seconds.

How can you improve your balance?

To train your single-leg standing ability, ensure that you set up a safe environment with a stable surface, such as a table or countertop, in front of you for support if needed. You should also have a chair behind you for added safety.

Start by attempting to stand on one leg for as long as you can. If you're not able to do this, use light hand pressure on the table or countertop, gradually reducing this pressure until you can balance without support. Begin with 5 rounds on each leg and practice daily, keeping a log of your progress over the weeks to track improvements.

If you're unsure how to safely perform this exercise, consider contacting a physical therapist to create an individualized home balance program. Feel free to reach out to me as well if you need guidance on how to implement your training.

Thanks for reading. Keep moving and stay strong!

Works Cited:

Rezaei A, Bhat SG, Cheng C-H, Pignolo RJ, Lu L, Kaufman KR (2024) Age-related changes in gait, balance, and strength parameters: A cross-sectional study. PLoS ONE 19(10): e0310764. https://doi.org/10.1371/journal.pone.0310764